Refreshing Blueberry and Kiwi Smoothie

Energize your day with our delicious kiwi and berry smoothie recipe! This vibrant drink packs a healthy boost, perfect for breakfast or a refreshing snack. High in protein and full of fibre, this smoothie is one of my favourites in the winter months.

 
More smoothie recipes:

• Creamy mango smoothie
• Vanilla Mint Smoothie

If you remember the candy, this smoothie has a Sweet-Tart-like flavour and colour which I absolutely adore. And it makes me happy. It was perfect after that hot and steamy six miles on Sunday. I was spent. Then I made this, and once I got over the brain freeze, all was right in the world again.

Nutritional Benefits of Kiwis and Berries

Kiwi and berries are not only delicious but also rich in essential nutrients. Kiwis are a rich source of vitamin C, which is crucial for maintaining a healthy immune system. Just one medium-sized kiwi can provide you with more than the recommended daily intake of vitamin C. Kiwis are also high in dietary fibre, which aids in digestion and helps maintain a healthy digestive tract.

Berries, such as strawberries, blueberries, and raspberries, are renowned for their high antioxidant content. Antioxidants are compounds that help protect your body from oxidative stress and inflammation, which can lead to various chronic diseases. Berries are also a great source of vitamins, including C, K, and the B vitamins. Moreover, they contain minerals such as manganese, which support bone health and metabolism.

Ingredients for your smoothie

Kiwi and berries. The star of the show, of course, is the fresh kiwi. Choose ripe kiwis that are slightly soft to the touch and are bright green in colour. You'll also need a variety of berries to add depth of flavour and a burst of colour to your smoothie. Use any kind you have on hand. I've used blueberries here because I love the bright, sweet tartness and the purple colour! Strawberries, raspberries, or cherries will work. I like to use frozen berries - the keep a long time and they they make your smoothie thick and creamy.

Banana. I add half a banana to almost every smoothie I make. Once bananas are perfectly ripe, I peel them, break them in half and throw them in the freezer in a zip top freezer bag. So they are a peak sweetness and always ready for a smoothie.

Almond milk. As a base, I prefer unsweetened almond milk (vanilla or plain). You can use dairy, soy, cashew or coconut milk (I recommend a coconut milk beverage, not canned coconut milk), coconut water, or even plain water, depending on your preference. I keep unsweetened almond milk on hand because it is low in calories and goes with anything.

Sunflower seeds. Sunflower seeds add an earthy flavour that I really like. You could also use almonds or cashews. I like to add some nuts or seeds to my smoothies to add a little good and healthy fat, extra protein, and fibre. See note below about using a blender. If you are not using a high-speed blender, use sunflower seed butter or a nut butter instead of whole seeds and nuts.

Protein powder. In my opinion, protein powder is made for smoothies. My favourite is a good vanilla whey-based protein. Canadian Protein is my favourite brand of whey isolate. You can also use a plant-based protein powder if you prefer. Whey protein will add about 29 grams of protein to your smoothie. If you use a plant-based protein powder, most provide 20-22 grams of protein per scoop. Look for a blend of different proteins if choosing a vegan or plant-based protein powder like this one. (See the FAQ section below the recipe card for options if you don't like protein powder)

How to make it

You will need a blender. A handheld immersion blender will also work.

I use a Blendtec so I can easily add whole nuts, seeds, and even flax to my blender without worrying about them not being properly ground. If your blender cannot handle whole nuts and seeds, use almond butter, sunflower seed butter, or ground flax instead.

Throw all the ingredients into a blender with a scoop of ice and blend until smooth and creamy! Enjoy.

How to Store and Preserve Your Smoothie

Smoothies are best enjoyed fresh, there are times when you might want to prepare them in advance.

If you need to store your smoothie, pour it into an airtight container and place it in the refrigerator. I like to use simple glass mason jars for this. It will stay fresh for up to 24 hours and are easy to grab and take along with you.

However, keep in mind that the texture will change slightly, and the smoothie might separate. Give it a good shake or stir before drinking to recombine the ingredients.

I personally have not had any luck with freezing smoothies. I have tried freezing smoothies in ice cube trays and then blending again for a fresh smoothie -- in my opinion, I would rathter just make the smoothie fresh if have to get the blender out anyway.

To save some time in the morning, you can prepare the ingredients the night before. Place the washed and chopped fruits, nuts or seeds (or nut or seed butter) and the protein powder in a ziplock bag or container and store it in the refrigerator. You could even store the ingredients in the blender base if it fits in your fridge! In the morning, simply pour the prepped ingredients into the blender, add your liquid base, and blend.

Tips! for perfect smoothies

• Use frozen fruit. Frozen fruit is easy to store and readily available. Frozen fruit is often frozen at it peak. So always perfectly ripe. Frozen fruit also helps keep your smoothies thick and creamy.
• Freeze your bananas when they are perfectly ripe. Instead of waiting for your bananas to ripen and then throwing them away when they get too brown, freeze them. Peel ripe bananas and break them into chucks. Throw the frozen chuncks into your smoothie - I use about a half of a banana for the just right amount of sweetness.
• Add greens for a little extra vitimins and fibre! The colour of your smoothie will change if you add spinach or kale. But adding greens to your smoothie is an easy way to get a full serving of something green in your day.

📖 Recipe

FAQs